Saturday, April 23 2016

Posted by Naomi Pradia on April 22, 2016   |   16 Comments

Wilma 1Wilma 2




A. 15 minutes to build up to a 1RM of the bear complex:

1 rep = 1 power clean to 1 front squat (or squat clean) to 1 shoulder to overhead to 1 back squat to 1 back rack shoulder to overhead

B. 2016 Master’s Qualifier Event 3:

15 minute AMRAP of:

55 double unders

15 chest to bar pull-ups  (55 and over chin over bar pull-ups)

5 hang power cleans  155/105  (55-59 years old 135/95, 60+ 115/75)

C. Core and Shoulder Development:

1 minute high plank hold

1 minute low plank hold

1 minute left side plank hold

1 minute right side plank hold


CFHSV Running & Endurance WOD:

E3MoM for 30:00
0:30s of Banded Running
20 Lateral Plate Taps
150m Sprint

16 responses to “Saturday, April 23 2016”

  1. Kobra says:

    Wilma is one bad-to-tha-bone lady! Bringin’ the heat!

  2. Margaret-Anne says:

    Wilma always working hard, and always so positive! Love her spirit!

  3. Matt says:

    Wilma will not be out worked!

  4. Dani says:

    Wilma! Always all smiles and always working so dang hard!!

  5. Mandee says:

    Looking good Wilma! Your determination and hard work is infectious! Keep it up awesome lady! 🙂

  6. Tracy says:

    Sweet Wilma! Always working hard!

  7. Kim G says:

    Wilma is a joy and I’m always chasing her in WODs! She sets goals and pushes herself to achieve success! Always focused and on track!

  8. Patty says:

    Great athlete, great lady! Go Wilma!

  9. Justin says:


    • Steve Price says:

      Strong work Justin, good job on the PR! Wish I could have been there for the “Bear” complex.

  10. Bradley says:

    Wilma! That’s one hard working lady.

    A. 215
    B. 6+66 Rx

  11. Mandee says:

    A. 1 hang muscle clean to 1 strict press: built up to 115
    B. 6+2, scaled DUs to 26 12″ step ups, 5 CTB and 5 chin over bar each round (Straight leg butterfly) and 95# hang muscle clean

  12. Kobra says:

    A. 235 PR

    B. 7+55 RX

  13. Nathaniel says:

    A. 260

    B. 6 + 62 rx

  14. Mac says:



  15. Jeremy Millich says:

    Home Gym:
    A: The Bear Complex: 115-135-145-155-135(5, was smoked!) rested 5 min b/w sets. 155# = PR
    B: Bent Over BB row: 155(10)-175(8)-185(6)-185(6)-185(6) + 20 push-ups after each set.